Video: 48 Inch Box Jump @ Gym Jones

Video: Gym Jones : "JonesTown Sprint"

Gym Jones - 'JonesTown Sprint'

20 Push Press @ 30kg/65lb

20 Burpee Pull-up

10 Push Press @ 30kg/65lb

10 Burpee Pull-up

Edit of Mark Twight: Gym Jones

"Start the (quick) journey with 20x Push Press, dip the hips and knees slightly, drive the bar overhead to full extension.  Once finished rack the bar and set up under the Pull-up bar to do 20x Burpee Pull-ups (execute a Burpee but instead of the normal finish jump through as much of a Pull-up as possible then finish it with the whole head above the bar), after the final Pull-up drop off the bar, grab the barbell and do 10x Push Press, etc.

Record the look of surprise on each player's face when they start the second set of Push Presses, it's fun."

Workout: Gym Jones (Seminar Day 2)

 Workout: Gym Jones Intermediate Seminar - Day 2

Photo: Mark Twight - Gym Jones

Warmup:

Technical Practice : Push Press, Split Jerk, Push Jerk.

Workout: AM

Gym Jones: "JonesTown Sprint"

20 Push-Press - 30kg(65lb)

20 Burpee-Pull Ups

10 Push-Press - 30kg(65lb)

10 Burpee-Pull Ups

Times:
 

Cody = 4:29 

Chris = 4:40 

Josh = 2:59 

Carolyn = 6:46 (@ 2 x 25# DB) 

Burkey = 4:10 

Paul = 5:47 

Joe = 4:44 

John = 4:25 

Milos = 3:15 

Ramy = 3:18 

Ian = 3:37 

Jeff = 2:38 

Darryl = 2:43 

Jenny = 4:54 (@ 2 x 25# DB)

Things to Note:
 

There's much less oxygen in Salt Lake City, than in London;

I managed to beat Bobby Maximus' best time of 2:57.

Cool Down

---

Workout: PM

45 sec at each of the following stations, 15sec rest: 

AirDyne (aka Satan's Bike) 

FLR on Rings (plank with feet on box and hands on gymnastics rings) 

Whip Smash (whipping a large rope continuously using a two handed grip)

OH Hold (holding a slosh pipe or barbell overhead)

KB Swing (2 hand KB swing)

Dead Hang (hanging from a Pull-Up Bar)

Ball Slam (slamming a ball from over head to the ground into a low squat position)

Wall Sit (hold a squat against the wall)

Then Repeat!

Then: 

One minute "All-out" AirDyne 

Things to note:   

• I hated the AirDyne, I want an AirDyne;
• I need to make a slosh pipe;
• Being told half way through the first round, that we have to repeat the circuit.  Not funny!

Video of the "JonesTown Sprint" to follow.

Barbell Turkish Get Up - Gym Jones Cert (Day 3)

Under The Bar:

Photo: Mark Twight - Gym Jones

Turkish Get Ups, yes I've done these before.  But with a barbell?  NO.

After progressively warming up with Kettlebell Turkish Get Ups and focussing very much on good form - we advanced onto Barbells.  My efforts below are not a pretty sight - but I managed to get the job done.  JUST!

In future practice sessions I will slow things down, and move from point of stability to point of stability under control.  This is not a move I should be rushing.  A few simple but excellent teaching points from Rob and Mark will help refine my technique and to ensure a solid base of support throughout - especially during heavier lifts.

In the video you will see my response time and reaction skills are tested rather nicely too.  You can't negotiate with the bar.